WOD

Strength: Work up to a heavy 2 Rep DB Bench Press Metcon: 2 Rounds of: 8min AMRAP of: 27/21cal Ski 27 DB Hang Cleans…50/35’s 27... Read More

Strength: Work up to a heavy 2rep TnG Snatch Metcon: 3 Rounds of: 18 Snatches…165/115 21 Shoot Throughs For Time (16min Time Cap) Auxiliary: 40/30cal... Read More

Strength: 3min EMOM of: 3 Back Squats Metcon: 2 Rounds of: 50/40cal Row 25 Back Squats…165/115 2min Rest For Time (12min Time Cap) Auxiliary: 2x400m... Read More

Strength: 7min EMOM of: 2 Deficit HSPU’s Metcon: 4 Rounds of: 3min AMRAP of: 20 Strict HSPU…45’s 30/20cal Bike 30 KB Swings…70/53 3min Rest For... Read More

***NEW CLASS 6:30pm Tuesday and Thursday (8weeks only) “AEROBIC CAPACITY”*** – Using all machines – Mostly outside – Up your Cardio game! – Learn how... Read More

2 Rounds of: 6:20sec AMRAP of: Ski Erg Cals :40sec Rest 6:20sec AMRAP of: Bike Cals :40sec Rest 6:20sec AMRAP of: Row Cals :40sec Rest... Read More

2 Rounds of: 400m Sled Drag, Pull, Push…225/180 (While carrying DBs…50/35’s) 30 Strict Press…135/95 For Time

Strength: Take 8mins to work up to a heavy single Back Squat Metcon: 2 Rounds of: 55 Back Squats…95/65 34 Chin Ups…25/10 21 Snatches…95/65 13... Read More

**10am CLASS ONLY** 4 Rounds of: 400m Run 30m Burpee Broad Jump 30m Bear Crawl 30m Burpee Broad Jump 30m Bear Crawl 2min Rest For... Read More

Metcon: 3 Rounds of: 3min AMRAP of: 40/30cal Row 12 Burpee Box Jumps…20/18″ 3min Rest For Total Reps Auxiliary: 6min EMOM of: 12 DB Deadlifts... Read More